4110aafd-20d5-4f18-95d0-8bb4d620a482

Diet for

Roisin Deery

Jan 13, 2021

Training day

Ok Ro
What a great start. Can actually see the difference already, some effort!
OK, i have changed your meal 2 as requested. You will notice you have no protein shake, that's not a mistake, you don't need it.
IF you have a morning where you can't train all you simply do is take out the wrap and have chicken salad or chicken and veg. The ham sandwich is in every day whether you train or not. 
As discussed feel free to change any of the exercises that give you trouble. Just mention like you did today. As for cardio maybe cross trainer or bike might be the way forward till your tummy is fully healed. Cross trainer is my favorite as it has no impact.

calories set similar to last week. If it aint broke!!!!!

Keep up the great work

Fraser x

Meal 1 @

Pre workout

Coffee (Black)

Coconut oil

Per serving

Grams

Meal 2 @

Post workout

Whole wheat bread (medium sized slice)

Presidents 0 fat cheese

Ham (Sliced cooked low fat)

Blueberries

100

Slice

Grams

Meal 3 @

1300

Chicken, Turkey, Shrimp, White Fish, Low fat mince

Tortilla wrap corn

Salad (No dressing)

Salsa

100

Grams

Wrap

Grams

Meal 4 @

1600

Nada flavored Greek Drinking Yogurt (lu lu)

Cashew Nuts

175

Milliliters

Grams

Meal 5 @

1930

Beef Tenderloin or Salmon

Veg stir fry

Pineapple

100

150

Grams

Meal 6 @

Pre bed

Strawberries

Chocolate (Dark 70% cocoa)

Grams

Diet for

Roisin Deery

Jan 13, 2021

Training day

Meal 1 @

Pre workout

Meal 2 @

Post workout

Meal 3 @

1300

Meal 4 @

1600

Meal 5 @

1930

Meal 6 @

Pre bed

Meal 7 @

Meal 8 @

Diet for

Roisin Deery

Jan 13, 2021

Training day

Meal 1 @

Pre workout

Meal 2 @

Post workout

Meal 3 @

1300

Meal 4 @

1600

Meal 5 @

1930

Meal 6 @

Pre bed

Meal 7 @

​

Meal 8 @

​